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Parighasana

Gate Pose

parigha = gate bar

Written and reviewed by The Kriya Yogi · Updated 25 September 2026

A kneeling side-bend posture in which one leg extends to the side like a swinging gate, opening the ribs and side waist.

Family
Kneeling
Level
beginner
Lineage
modern
Works on
side body · hamstrings

The yogic view

Gate Pose does not appear in the Hatha Yoga Pradipika, Gheranda Samhita or Shiva Samhita. It is a modern posture belonging to the twentieth-century expansion of asana vocabulary, likely developed to address lateral flexibility and side-body opening in contemporary systematized sequences.

Benefits

  • Stretches the side body and intercostal muscles along the extended-leg side
  • Opens the hip of the bent, kneeling leg
  • Encourages lateral spinal mobility, complementing the forward and backward bending done elsewhere in practice
  • May help improve breath capacity on the stretched side by opening space between the ribs
  • Builds awareness of even weight distribution through the kneeling leg and hips

How to practise

  1. Kneel on a mat, then extend the right leg straight out to the side, foot flat and toes pointing forward.
  2. Align the right heel with the left knee, keeping the hips facing forward.
  3. Inhale and lengthen the spine tall.
  4. Exhale and reach the right arm down along the right leg, sliding the hand toward the ankle or shin.
  5. Sweep the left arm overhead, palm facing down, creating one long line from the left hip to the fingertips.
  6. Rotate the chest slightly toward the ceiling to avoid collapsing forward.
  7. Breathe steadily for 5-8 breaths, feeling the stretch along the left side body.
  8. Inhale to rise back to center, then repeat on the other side.

For seated or floor-based work, use a clean, stable surface with enough support for comfort.

Common mistakes

  • Collapsing the chest toward the extended leg: closes the ribcage; keep rotating the chest upward and open.
  • Letting the extended foot turn inward or outward: destabilizes the leg; keep toes pointing forward, foot flat.
  • Sinking the top shoulder toward the ear: reach the top arm actively away rather than shrugging.
  • Bearing weight into the bottom hand: turns the pose into a lean; keep the reach light and the length coming from the side waist.

Variations and progressions

  • Easier: place a block under the bottom hand, or bend the extended leg's knee slightly.
  • Easier: rest a cushion under the kneeling knee for comfort.
  • Harder: hold the bottom foot with the bottom hand and extend the top arm further for a deeper side stretch.
  • Harder: add a slight twist, rotating the chest toward the ceiling further and gazing up at the top hand.

Breath and energy

Parighasana opens one side of the ribcage while compressing the other, encouraging awareness of unilateral, uneven breathing patterns often masked in symmetrical postures. Lengthening the exhale on the stretched side can help release tension held in the intercostal muscles, gently improving lateral breath capacity over time.

As a side-opening shape, it is often grouped with poses said to stimulate the flow of prana along the side channels (ida and pingala nadis in classical subtle-body maps), though this remains a traditional, not physiological, framing.

What research shows

There is little dedicated research on Parighasana specifically; general studies of lateral flexion and side-stretching exercises suggest modest short-term gains in trunk side-bending range of motion. No evidence supports claims beyond general musculoskeletal flexibility benefits typical of stretching practices.

Questions about Parighasana

+ What muscles does Gate Pose stretch?
It stretches the intercostal muscles, latissimus dorsi, and the side waist (obliques) of the raised-arm side, along with the hamstring of the extended leg.
+ Is Gate Pose good for scoliosis?
Some people find gentle side stretches comfortable, but scoliosis-specific guidance should come from a qualified professional rather than general asana advice.
+ Why does my knee hurt in Gate Pose?
Kneeling directly on a hard floor can strain the joint; pad the knee with a folded blanket and check the shin is vertical, not angled.
+ Can I do Gate Pose with tight hamstrings?
Yes — bend the extended leg's knee slightly and reduce the depth of the side bend until flexibility improves.
+ Is Parighasana part of a specific yoga lineage?
It appears widely across modern hatha and vinyasa-style classes but is not tied to a specific classical lineage or text.
+ How long should you hold Parighasana?
Parighasana can be held for one to three minutes once the knees and ankles are comfortable; start with thirty to sixty seconds and pad under the ankles or sit on a cushion if there is pressure. Let the breath decide: if it becomes short, held or noisy, you have stayed too long or gone too deep.
+ Is Parighasana suitable for beginners?
Yes. Parighasana is a beginner-level posture in the kneeling family, and it is a reasonable shape to learn early. Reduce the range, use a wall or a cushion where balance or height helps, and hold it for fewer breaths at first. Read the cautions below before you begin, since "beginner-friendly" is not the same as "suitable for everyone".
+ What are the modifications for Parighasana?
The variations and progressions section above sets out the specific options for Parighasana. Three adjustments apply to almost any posture: raise the hips on a folded blanket or cushion in seated work, bend the knees in anything that loads the back of the legs, and use a wall, chair or block to take weight and remove the fear of falling. A supported version practised often produces more change than a deep version practised rarely.
+ Who should avoid or modify Parighasana?
For Parighasana specifically: knee injury. More generally, modify or skip it if you have an acute injury or recent surgery in the area it loads, if you are pregnant and have not been given individual guidance, or if the shape produces sharp, pinching, radiating or electric sensation. Numbness, tingling or pain travelling down a limb is a nerve signal to stop and be assessed, not to breathe through. This page is educational and is not medical advice.
+ What should you practise before and after Parighasana?
Prepare with a few minutes of small, slow spinal movement and warm-up for whichever area the posture loads most. Release afterwards with Balasana (Child's Pose). Both lists are links on this page, and either can be shortened when time is limited — but do not skip preparation for a posture that loads a joint at end range.
+ What does Parighasana mean in Sanskrit?
Parighasana translates as gate pose — parigha = gate bar The name follows Sanskrit convention, but the posture itself is modern and is not described in the classical texts.

Release with

Cautions

  • knee injury

More kneeling

Keep reading

Educational content, not medical advice. Check with a doctor before starting new practices if you have a health condition or are pregnant.